Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal. 9FIT classes scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Skill

Barbell Glute Bridge (5 x 8 )

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Work to a heavy set of 8

Go heavy and grow that 🍑

30 sec hollow hold between sets

Metcon

Metcon (Time)

For time:

5-10-15-20-25

Echo bike calories

DB hang snatches, left-arm (35/25)

DB hang snatches, right-arm (35/25)

Lateral burpees over db